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About

I am a medical doctor and Specialist in Endocrinology & Metabolism, caring for patients with diabetes, thyroid, other hormone, and weight management issues. After completing my training as an Endocrinologist in 2005 at the University of Calgary, I have had busy clinical practices in both Calgary, Alberta, and at the Royal University Hospital at the University of Saskatchewan. I spent a year on a research sabbatical at the University of Copenhagen, Denmark, intensifying my interest and passion for the study and management of obesity. I'm involved in research in several areas, from lifestyle change, to innovative new ways to treat diabetes, to gastric bypass surgery.
I am passionate, enthusiastic, and driven to help conquer the stigma against obesity; educate health care professionals and the public about obesity, diabetes, and healthy living; and to help us become a healthier society!

>> Saturday, September 3, 2011

In today's busy world, it is just about impossible to eat strictly from your own kitchen; inevitably, there will be some times when you have to grab your food on the run. Unfortunately, many of these on-the-go venues can be the worst traps for unhealthy eating. Here's a few tips to help you keep your intake healthy!

1. Ask for the nutritional information.

At most fast food restaurants, nutritional information is readily available behind the counter (or increasingly, on napkins, or even posted on the wall!). Ask for a printout to help you make your selection. A reasonably portioned meal should contain 300-400 calories.

2. Go for the greens - carefully!

Most quick-fix restaurants are aware of the general impetus to improve availability of healthy food choices, and many have provided quality options on their menus. For example, McDonalds' Oriental Chicken salad has 290 calories and 5 grams of fat; the Bacon Ranch salad with balsaming dressing has 330 calories and 16 grams of fat.

Be careful, though, as there are some imposters too: the McDonald's Chicken Caesar has 550 calories and 36 grams of fat, and switching the balsamic for Ranch dressing on your Bacon Ranch salad adds a whopping 200 calories and 19 grams of fat!

3. Portion Control.

At Subway, go for the 4 inch or 6 inch sandwiches (not the 12"). Supersize only your diet pop! A regular hamburger at McDonalds is not an unreasonable treat at 250 calories, but a Big Mac is over double that at 550 calories.

4. Avoid liquid calories.

It is generally advised to eat your calories rather than drink them, as liquid calories are less satiating and leave you hungering for something else. For example, it is better to eat an orange than to drink a glass of orange juice. There are also many hidden calories in beverages; consider that a Grande White Hot Chocolate from Starbucks comes in at 490 calories! For a typical woman who is trying to lose weight, that is almost half her daily Calorie Prescription. If you are a Timmy's fan, avoid the Double Double, and opt for a bit of skim milk and some sweetener - you'll save yourself over 200 calories!

5. Sauces on the side.

This goes for mayo, butter, dressings, and anything else that could be lathered on your food. If you're not sure what comes on top of (or under) what you've ordered, ask, or just ask for any dressings/sauces on the side just in case.

Mustards are lower calorie (some are calorie free!) and don't usually need to be omitted; soya sauce in moderation is low calorie (but high salt); balsamic vinegar is low calorie and tastes great on a salad.

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A HEARTFELT WELCOME!

I am excited that you have arrived at my site, and I hope you are too - consider this the first step towards a Healthier New You!! As a medical doctor, Endocrinologist, and obesity specialist, I am absolutely passionate about helping people with weight management. Though there is certainly no magic cure for obesity, there IS a successful treatment plan out there for you - it is all about understanding the elements that contribute to your personal weight struggle, and then finding the treatment plan that suits your needs and your lifestyle. The way to finding your personal solution is to learn as much as you can about obesity: how our toxic environment has shaped us into an overweight society; the diversity of contributors to obesity; and what the treatment options out there are really all about. Knowledge Is Power!!

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DISCLAIMER

Any medical discussion on this page is intended to be of a general nature only. This page is not designed to give specific medical advice. If you have a medical problem you should consult your own physician for advice specific to your own situation. Postings on this blog represent the personal opinions of Dr. Sue Pedersen. They are not representative of, or endorsed by, Alberta Health Services or C-ENDO Diabetes & Endocrinology Clinic. This site is hosted free of charge by Google's Blogger platform and is intended for residents of Canada as well as health professionals.